Part of Mindfulness-Based Stress Reduction (MBSR) and other mainstream Mindfulness-Based programs, is a simple practice called STOP, for 'Stop, Take a Breath, Observe, Proceed.'
"it is most helpful to anchor your STOP practice into an existing habit. Best is a habit you engage in often throughout the day, e.g. washing your hands, going to the bathroom, checking emails, getting on the phone, getting up, sitting down, etc. The idea is for you to practice STOP each time after engaging in your chosen habit. For instance, after grabbing my phone to check messages, I stop and go through the whole STOP sequence, then resume and tap the green icon. "